How to Boost Your Immune System: Immune Boosting Foods

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Why Immune Boosting Foods Are Important?

how to boost your immune system pin for pinterestConsuming immune-boosting foods is probably one of the best ways to protect our health during a time when our immune system is constantly at risk. The food is not what it used to be decades ago, the environment is polluted, and new diseases spread in no time.

If we don’t pay attention to what we eat this may cause many and various problems – not only physical but mental, as well. We need to be responsible when it comes to eating because we only have one body to take care of.

In today’s post, I have prepared a list containing some of the best immune-boosting foods that will undoubtedly boost your immune system in no time.

Best Immune Boosting Foods


immune boosting foods ginger


It won’t come as a surprise that the first place in my immune-boosting superfoods list is taken by ginger. This healthy spice contains loads of beneficial nutrients. With its anti-inflammatory effects, ginger is used to fight nausea, stomach ache, flu, and even menstrual cramps.

It is believed that the Asian superfood lowers the chance of cancer due to the high amount of antioxidants it has. If you drink a cup of ginger tea every morning, you’ll effectively boost your immune system and your metabolism.


immune boosting foods garlic

Another food you should consider including in your menu is garlic. Despite the smell that is disliked by many (Not me, though. When I cook I always add some extra garlic.) Garlic is believed to treat plenty of medical conditions.


The spice contains essential vitamins and minerals, such as iron, Vitamin C, calcium, copper, Selenium, etc.

That’s why it is one of the most commonly used natural remedies for cold and sickness. Garlic is also good for your heart since it lowers the blood pressure and improves the Cholesterol levels.

This is perhaps one of the cheapest, yet most effective immune-boosting superfoods.

Tip: Drink a cup of milk after eating garlic. This will help you get rid of the garlic breath.


The dark juicy fruit is been used to fight colds and infections long ago. Since it is rich in fiber, antioxidants, and vitamins, elderberry is used not only as an effective immune booster but as a natural remedy against headache, inflammation, and stress, as well.


One thing you should know is that raw and unripe berries may cause serious sickness and that’s why the fruit must be cooked or dried (as tea).

Many people make elderberry syrup which is a great way to take your daily dose which should not be more than one tablespoons for adults, and just half of a teaspoon for children. If you take the suggested daily dose, you’ll surely boost your immune system. However, when you make the syrup you mustn’t use the leaves and the twigs of the plant.


how to boost your immune system with turmeric tea

The ancient plant called Turmeric has been used since the dawn of time as a spice, as a natural dye, and as a medicine. With its specific bitter taste and strong scent, turmeric is loved and disliked by many. Even though I can’t stand the flavor of it, I am also a big fan of this plant because of its anti-inflammatory effects.


The main ingredient of turmeric is called curcumin. It is a powerful antioxidant and is one of the most known immune-boosting superfoods. The golden spice is also beneficial for digestion but you shouldn’t take larger doses than the recommended since this may result in a stomach ache. It is absolutely enough to take a teaspoon of turmeric dissolved in warm water.

If you’re desperately looking for ways to boost your immune system quickly, drinking a cup of warm water with a teaspoon of turmeric dissolved into it is a great way to do so. You can also add a teaspoon of honey, and the juice of half a lemon. It doesn’t taste very nice, but I promise you, you’ll feel so much more energetic and healthy.

Tip: You can add a pinch of black pepper to your turmeric. It is believed that piperine helps with the absorption of curcumin.


Beets are one of the best immune-boosting foods. The root is rich in vitamin C, vitamin B9, iron, potassium, calcium, and many more. Every time I’ve looked for articles on How to boost your immune system? eating beetroot has been one of the top suggestions.

The veggie is low in calories and rich in nutrients, which makes it the perfect addition to your diet. Not only it won’t make you gain weight but it will also improve your stamina. A study shows that a person who drank beetroot juice before workout drastically improved his performance.

If you are not a big fan of the taste you can add the root to your smoothie – add a banana, a handful of spinach, a piece of beetroot, and mix. This way the taste won’t be so strong. This smoothie will boost your energy more than any protein bar.


how to boost your immune system with honey

This healthy substitute for sugar is used since ancient times. The thick and sweet liquid is rich in antioxidants called polyphenols. It is believed that they protect people from heart diseases.

Also, honey is proven to have an anti-inflammatory effect and it’s used to boost the immune system and to soothe a sore throat. We have all been cured by our grandmas that way.

However, we should be careful when it comes to consuming honey. Even though it’s healthy food it’s also very rich in calories and eating too much of it may result in weight gain. A tablespoon a day is completely enough for maintaining a healthy immune system.


All these immune-boosting foods will definitely have a positive impact on your health. You can take them on a daily basis without exceeding the daily doses.

However, as you all may know the biggest immune system enemy is stress. If you don’t calm your mind your immune system will suffer no matter the food you eat. So when you drink your turmeric water tomorrow you can read about the best practices for a stress-free life! 🙂

Let me know what you do to keep your immune system strong and healthy during this time of the year.

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  1. I love this post! It’s amazing how many natural remedies are out there. I tend to get sick a lot in winter, especially when I was a child I’d get ill very frequently – I got tonsillitis every year until I was about 14! And when I think about it, it’s only now that I eat a lot more of these foods I don’t get ill anywhere near as often!

    I love garlic sooooo much so it’s even better now I know that it has so many vitamins and minerals in it, and it even helps your heart?! That’s amazing!

    Thanks for sharing because I really didn’t know all of these fantastic benefits before. X

    • Hi, Kat! <3

      Thank you for much for your thoughtful comment. <3

      I used to get sick a lot, too. However, after changing my lifestyle and adding more healthy foods into my everyday menu things are much better. Also, I absolutely love fruits and veggies so it's not that hard for me to eat them every day.

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